Has a heavy week of training got you limping around like you’ve doubled in age? We always say that prevention is better than cure, but when it’s too late for that and you’re struggling to get down the stairs or stand up from your chair, here are our top tips for reducing your DOMS:
Foam Rolling and Stretching
Foam rolling isn’t much fun, but no pain, no gain! Stretch out your limbs and roll out all your sore muscles, to reduce built-up knots and alleviate discomfort.
Active Recovery Sessions
Heard the expression, the “hair of the dog”? This time we’re not talking about when you’ve got a pounding hangover – it may sound like a crazy idea, but doing some light training, whether that’s a walk, easy run or bike, will help boost your blood flow and decrease soreness.
Be Smart With Your Nutrition
The secret to curing your soreness might just be on your plate. Our top tip would be to keep things simple and focus on plenty of protein and slow-releasing carbohydrates. Protein is essential for repairing the muscle tears created during exercise, and carbohydrates will produce insulin, drives muscle growth and therefore helps to speed up the recovery process.
How are your muscles meant to recover (and therefore grow!) if you don’t give them the chance? You’ve probably heard it time and time again, but rest days are just as important as training days, so take this as our permission to skip the gym for an extra hour in bed or an evening in front of Netflix!
Try Epsom Salts or Pain Relief Balms
When things get really rough, it might be time to call in the big guns. Make yourself a bath with Epsom salts and lather on some pain-relieving balms. The magnesium in the salts will absorb through your skin, helping to flush out lactic acid build-up, and the menthol in the pain relief balm will help inhibits the brain’s pain-sensing neurons.